Download Essential Amino Acids

Arab British Academy for Higher Education Essential Amino Acids
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Histidine - hemoglobin component; used in the treatment of rheumatoid
arthritis, allergic diseases, ulcers & anemia. A deficiency may cause hearing
problems.
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Isoleucine and Leucine - mental alertness, also provides manufacturing
components for other essential biochemical components in the body, which
are utilized for the production of energy and upper brain stimulants.
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Lysine - Insures adequate absorption of calcium; helps form collagen
(component of bone, cartilage and connective tissues); aids in the production
of antibodies, hormones & enzymes. Lysine may be effective against herpes
by improving the balance of nutrients that reduce viral growth. A deficiency
may result in tiredness, inability to concentrate, irritability, bloodshot eyes,
retarded growth, hair loss, anemia & reproductive problems.
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Methionine - a sulfur source, which prevents disorders of the hair, skin and
nails. Lowers cholesterol by increasing the liver's production of lecithin and
reduces liver fat build-up. Protects the kidneys; a natural chelating agent for
heavy metals; regulates the formation of ammonia and creates ammonia-free
urine thereby reducing bladder irritation; promotes healthy hair growth.
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Phenylalanine - allows brain to produce Norepinephrine used for the
transmission of signals between nerve cells and the brain; regulates hunger,
antidepressant; improves memory and mental alertness.
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Threonine - a component of collagen, Elastin, and enamel protein; reduces
liver fat build-up; promotes proper digestive system function and metabolism.
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Tryptophan - a relaxant, alleviates insomnia, prevents migraine; reduces
anxiety and depression; promotes proper immune system function. It reduces
the risk of cardiovascular spasms. Works in conjunction with Lysine to lower
cholesterol levels.
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Valine - Promotes mental health, muscle coordination and tempers emotions.
Other protein comes from the recycling of enzymes and other proteins. Protein is
synthesized in all tissues in the body; however, the liver and muscles are the most
active. The body synthesizes about 300 grams of protein per day even though
average intake is only 70 grams.
Proteins that contain all nine essential amino acids in sufficient quantity to sustain life
are called complete proteins. The protein efficiency ratio (PER) is a measurement of
protein's completeness. Protein is rated according to various indices. The most
common measurement being the Biological Value or BV of the protein. The higher
the BV value the more readily the protein is absorbed by the body. Eggs have the
highest BV value (100). Whey protein’s value is close to 100 while beans have a BV
of 49. Ratings of greater than 100 refer to the chemical score of an amino acid
pattern in a reference protein to a test protein and not the BV.
1 www.abahe.co.uk Arab British Academy for Higher Education Meat, fish, milk, cheese and eggs contain complete proteins. Incomplete proteins
such as vegetables, grains, seeds, and nuts are those which do not contain all nine
essential amino acids by themselves. However, combinations of incomplete protein
foods or mutual supplementation can supply all nine essential amino acids such as
beans with rice or peanut butter on wheat bread. Therefore vegetarians can get all
the amino acids required by combining incomplete protein foods. It is not necessary
to combine proteins at the same meal as many people believe. Therefore a breakfast
of one incomplete protein and a dinner of another incomplete protein will provide the
benefits of eating a complete protein.
Examples of Complete Combinations of Incomplete Proteins
Grains & Legumes
Grains & Nuts/Seeds
Legumes & Nuts/Seeds
peanut butter
sandwich
rice cakes/peanut
butter
chickpea humus
rice and beans
roll with sesame
seeds
trail mix
macaroni &
cheese
vegetable stir-fry &
rice
banana-nut bread
bean soup & sesame
seeds
yogurt with
granola
chili & wheat bread
oat-nut bread
cereal with milk
cheese
sandwiches
tortillas & beans
rice pudding
pea soup & roll
Examples of Protein rich foods:
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Grains & Dairy
High Fat - Meat, salmon, eggs, peanut butter, milk, cheese
Low Fat - Tuna, egg whites, red beans, skim milk, non-fat cheese
2 www.abahe.co.uk Arab British Academy for Higher Education Proteins begin digestion in the stomach but are primarily digested in the small
intestine and metabolized by the liver for the building of tissue. Proteins that are not
required for building can be utilized as an energy source and provide 4 calories per
gram. About 98% of the protein from animal sources and about 80% of the protein
from vegetable sources is absorbed by the body.
Fasting causes the body to use protein as an energy source even to the point of
breaking down vital tissues such as organs and muscles to use as an energy source.
Excess protein, not utilized for tissue repair or growth or as an energy source is
converted by the body to fat and stored.
Protein requirements depend on the individual and daily activity. Tissue growth,
whether due to growth, injury, weight training, or pregnancy effect protein
requirements. During illness, protein is not only required for repair but is generally
used as an energy source. According to RDA requirements, an adult should
consume approximately 0.36 grams of protein per pound of body weight on a daily
basis (0.8 grams of protein per kg of body weight) as a minimum requirement. As an
example, a 150-pound person should consume approximately 50 grams of protein
daily. This translates to 200 calories of protein daily. As a general rule, for intense
weight training, up to 1 gram per pound of body weight may be consumed.
Since protein metabolism produces nitrogen in the body this creates an extra
workload for the kidneys and liver to eliminate the excess. Dehydration can occur
because the kidneys require increased amounts of water to dilute the nitrogen.
Dehydration can impede workout performance. It's therefore important to adequately
hydrate when consuming increased levels of protein.
Hair-loss and thinning, as well as, brittle and discolored fingernails can be external
manifestations of protein deficiencies. Internal ramifications can be muscle wasting,
weak ligaments and cellular dysfunction since amino acids will be in short supply.
Muscle growth will also be limited or unavailable due to an insufficient amount of
protein.
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